The idea of exercise being a chore or challenge to get done is sadly a common consensus among many, but it doesn’t have to be that way.
Meet Shayla W. of Riverside, CA who wanted to be healthy but was struggling with finding the drive to maintain the healthy lifestyle she wanted to live.
You see, six years ago Shayla wanted to be healthy by her 40th birthday.
She missed that mark by well over 100 lbs.
Between 2012 and 2016, Shayla lost 80 pounds and then regained 102 lbs. She struggled with feelings of being a failure. Her doctor referred her for bariatric surgery.
At first, she was not convinced that the surgery was necessary. Instead, she buckled down and changed her eating habits and started exercising regularly.
It didn’t work.
Shayla had gastric sleeve surgery in May of 2017. While most people believe that bariatric surgery is an easy way to lose weight, that’s not necessarily the case. The surgery does help with reducing the amount of food your body wants to eat, but it’s imperative that you are consuming the correct foods.
While every person’s own nutrition needs vary, Shayla is currently consuming 5 – 6 small meals daily. She eats about every 3 hours. The mornings are typically started with a green smoothie, and she makes sure to have at least one salad a day.
Exercising also plays into a big part of the equation, especially after bariatric surgery when you can lose fat and muscle. Wanting to build her muscle, increase core strength, and correct her posture, Shayla was searching for a Pilates studio. She learned about Pilates by LAF® studios from her co-workers who had attended an introductory workout and enjoyed it.
She decided to give the introductory workout a chance herself, and she loved it! She was also impressed with the small class set up and decided to join.
“It is the highlight of my day. I leave work and go straight to the classes. It has become my stress reliever. I am so glad that LA Fitness added Pilates by LAF workouts.”
Shayla’s current goal mirrors the same one of her past, and that’s staying healthy. “I firmly believe that being healthy is not one size or someone’s visual perception of what is healthy or attractive,” says Shayla.
Shayla’s Advice?
“Take pictures as you drop and tone. It will document your journey to good health.”
Exercise doesn’t have to be so difficult. If you find yourself lacking the motivation to get moving, try switching up your routine until you find something you truly enjoy doing. If Pilates isn’t for you, consider participating in group fitness classes, playing in club leagues, or perhaps booking a session with a Pro Results® personal trainer to help figure out just what it is you like to do.
Get moving to get healthy! We believe in you, you just have to believe in yourself – and we can help!
Pilates by LAF is available to individuals 18 years of age or older (or at least 14 years of age and accompanied by a parent or legal guardian). Paid-in-Full Pilates by LAF memberships are only available to LA Fitness members. Non-LA Fitness members must provide valid I.D. and sign a waiver of liability to use Pilates by LAF studios. Separate membership agreement and fees required to access Pilates by LAF services. Please visit a Pilates by LAF studio for more information, including membership options and pricing.
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I try to gain muscle by eating a lot. Unfortunately, I have high blood pressure, high cholesterol, and diabetes. After joining LA Fitness, my weight has gone down and I’m still skinny. How can I grow some muscle so that I won’t scare people away due to looking like a skeleton? I appreciate you very much for your help!
– Kristine K.
Given your multiple conditions, you should consult with a Registered Dietitian Nutritionist for personalized advice according to your lab values and medications. If you choose to incorporate the following nutritional recommendations, do so only if you are under routine physician’s care for your blood pressure, cholesterol, and blood sugar. These suggestions focus on nutrient density for muscle growth.
Include 1-2 tablespoon of raw nuts daily. Full of heart-healthy fats and calories with a little fiber, these won’t raise blood sugar or blood pressure. One ounce of almonds provides 164 calories.
Use tortillas instead of bread. Increased density without the pockets of air from leavened bread means more energy per bite. By turning to burritos or wraps in place of toast and sandwiches, you could add 100 calories to each meal (10-12” flour tortilla = ~220-350 Cals vs. 2 slices regular bread = 150 Cals).
Focus on potassium and energy-rich produce. Bananas, sweet potatoes, peas, and avocados are notably high in potassium which is important for proper fluid balance and thus blood pressure. Winter squash and beans are also significant plant sources with notable calories.
Increase eating sessions instead of volume. More frequent servings allow your body to better process your food without overload. By giving yourself a bonus low-sodium snack before bedtime, you can add calories without spiking your blood pressure and blood sugar.
Maximize your workouts. You’re not going to grow muscle tissue by eating alone! Muscles need a greater stress than they currently experience in order to increase in size and strength. Meet with a Pro Results® personal trainer for the best instruction on specific exercises to grow muscle.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
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Let’s start with the facts.
Statistically speaking, you have a greater chance of getting struck by lightning than winning the lottery. (Almost 4 times more likely, actually).
Still, chances are you’ve tried your luck at it a time or two –
So, why not take a gamble on yourself? Whether it’s fear of failure, lack of motivation, or countless other reasons that have held you back from hitting the jackpot on your life, let’s make the conscious decision to cross that bridge together today.
Unlike the lottery, when it comes to fitness and nutrition the odds are in your favor.
I’m sure some would argue this point, but here’s why it’s true:
There could be a million reasons not to start something, but if you can find one reason to begin that’s all you need.
That small step in the right direction is your way of taking control of your life and getting one step closer to winning life’s jackpot.
If someone else could win the lottery, why can’t you? If someone else could turn their health and fitness around, why can’t you?
You can do it and if you feel like you can’t, LA Fitness will help you get there. Try us out and see what you think. And if you’re already a member who is struggling to stay on track, talk to a Pro Results® certified personal trainer for what the best option would be for you.
Taking chances can be scary, but taking a chance on yourself could be the greatest gamble you ever make.
Need a little extra motivation? Check out some of the additional articles below.
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I have trouble staying full between meals and while in class and at work. I usually reach for a lot of protein. I know I am consuming more than I need, but how much is too much? And what are some food ideas that can help me stay satisfied without a ton of protein? I would especially like some recipes with a lot of fiber. I am a 19-year-old woman and working with a trainer to build muscle and lose weight.
– Patricia C.
The US RDA for protein is only 46 grams for a 19-year-old woman of reference bodyweight (approx. 126 lbs.), based on 0.8 gm protein per kg, though individual requirements can vary from 0.5 gm/kg/d to 1.0 gm/kg/d. In an energy-balanced diet for weight maintenance, the recommended limit for protein is 35% of calories to reduce the risk of chronic disease. To allow caloric room for phytonutrients from plants, one should consider limiting animal protein to 6-8 oz. daily plus 1 cup cow’s milk product, depending on energy needs. Of course, you could meet all your protein needs from plant sources, too.
For higher fiber filling snacks without ‘a ton’ of protein try these portable suggestions: air-popped popcorn and cashews; freeze-dried corn, peas & carrots; soynuts; sugar snap peas; individual hummus tub, celery & carrot sticks; veggie chips; apple and peanut butter;
Don’t forget to start your day with a decent breakfast to stave off hunger throughout the day! If you base your first repast on oatmeal with nuts + dried fruit or home-fried potatoes with onions + peppers, then add a protein like eggs on the side, you’ll have a complete robust and balanced meal.
Resource:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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Welcome to the 7th episode of the Living Healthy Podcast, presented by LA Fitness.
On this episode of Living Healthy, we speak with Aqua Fit instructor, Amy, and learn just how tiring a water aerobics class can be! Trust us, this is an episode worth listening to!
How Are We Doing?
This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Introduction
0:15
Show Begins
1:49
Aqua Fit Instructor Amy, joins the show
Begins at 2:14
What to Expect from Aqua Fit
Begins at 3:24
Resistance Training
Begins at 4:03
What to Bring
Begins at 7:40
How to Get the Most Out of Your Workout
Begins at 10:00
How it Helps Post-Surgery
Begins at 10:33
How Often Do the Routines Change?
Begins at 12:31
Aqua Fit Stereotypes
Begins at 13:32
Major Muscles Groups Used
15:20
Why You Should Try Aqua Fit
16:55
Show Wrap-up
19:44
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Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
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